Comparing Nutrients in 100 calories Almonds VS Lemon juice from concentrate, bottled, CONCORD

Weight per 100 calories

• Almonds: 17.3g
• Lemon juice from concentrate, bottled, CONCORD: 417g

Almonds have 24.1 times more energy per 100g than Lemon juice from concentrate, bottled, CONCORD. It has very high energy density when compared to other foods. Lemon juice from concentrate, bottled, CONCORD having very low energy density.

Which food has more nutrients per 100 calories - Almonds or Lemon juice from concentrate, bottled, CONCORD?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Lemon juice from concentrate, bottled, CONCORD	7%	3%	90%

Macro Nutrients

	Almonds	Lemon juice from concentrate, bottled, CONCORD	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	8.9% 8.62g	0.3% 0.29g	97g per day for Men 19-50 years
Saturated Fat	2.05% 0.66g	NA	32g per day for Men 19-50 years
Omega 3	0.032% 0.001g	NA	1.6g per day for Men 19-50 years
Omega 6	12.5% 2.13g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	2.86% 3.72g	17.2% 22.4g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	8.16% 5.9g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.026% 0.019g	3.8% 2.75g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.029g	% 3.17g	g per day for Men 19-50 years
Sucrose	% 0.68g	% 0g	g per day for Men 19-50 years
Fiber	5.7% 2.16g	NA	38g per day for Men 19-50 years
Protein	6.52% 3.65g	2.98% 1.67g	56g per day for Men 19-50 years

Vitamins

	Almonds	Lemon juice from concentrate, bottled, CONCORD	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.95% 0.035mg	6.94% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.62mg	5.13% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.63% 0.081mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.82% 0.024mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	33% 9.84μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.9% 7.6μg	4.17% 16.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	29.5% 4.43mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Lemon juice from concentrate, bottled, CONCORD	Recommended Dietary Allowance
Calcium	4.65% 46.5mg	3.33% 33.3mg	1000mg per day for Men 19-50 years
Copper	19.8% 0.18mg	9.26% 0.083mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	8% 0.64mg	3.13% 0.25mg	8mg per day for Men 19-50 years
Magnesium	11% 46.6mg	5.95% 25mg	420mg per day for Men 19-50 years
Manganese	16.4% 0.38mg	3.08% 0.071mg	2.3mg per day for Men 19-50 years
Molybdenum	17.4% 7.82μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	12% 83mg	5.36% 37.5mg	700mg per day for Men 19-50 years
Potassium	3.72% 127mg	13.7% 467mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	NA	55μg per day for Men 19-50 years
Sodium	0.012% 0.17mg	8.06% 121mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	3.4% 0.38mg	11mg per day for Men 19-50 years
Water	0.021% 0.76g	10.6% 392g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Almonds vs Lemon juice from concentrate, bottled, CONCORD:

• Almonds have 2.8 times more Vitamin B2 than Lemon juice from concentrate, bottled, CONCORD.
• While Lemon juice from concentrate, bottled, CONCORD contains 2.4 times more Vitamin B1, 1.3 times more Vitamin B3, 3.1 times more Vitamin B5, 6.5 times more Vitamin B6 and 2.2 times more Vitamin B9 than Almonds.
• Both Almonds as well as Lemon juice from concentrate, bottled, CONCORD have insufficient amounts of Vitamin C in 100 kcal.

Comparing minerals per 100 calories for Almonds vs Lemon juice from concentrate, bottled, CONCORD:

• Almonds have 1.4 times more Calcium, 2.1 times more Copper, 2.6 times more Iron, 1.9 times more Magnesium, 5.3 times more Manganese, 2.2 times more Phosphorus and 1.4 times more Zinc than Lemon juice from concentrate, bottled, CONCORD.
• While Lemon juice from concentrate, bottled, CONCORD contains 3.7 times more Potassium, 699.6 times more Sodium and 514 times more Water than Almonds.

Comparison of macro-nutrients per 100 calories:

• Almonds have 29.6 times more Fat and 2.2 times more Protein than Lemon juice from concentrate, bottled, CONCORD.
• While Lemon juice from concentrate, bottled, CONCORD contains 6 times more Carbohydrate, 7.9 times more Sugars and 144.8 times more Fructose than Almonds.
• Both Almonds and Lemon juice from concentrate, bottled, CONCORD have similar amounts of Energy per 100 kcal.
• Both Almonds as well as Lemon juice from concentrate, bottled, CONCORD have insufficient amounts of Glucose and Sucrose in 100 kcal.